In the events world running on empty is often seen as a badge of honour. We celebrate the ones who “just keep going”, the 5am call times, the back-to-back show days, the sleepless nights spent perfecting a floor plan.
But here’s the uncomfortable truth; sleep deprivation isn’t dedication… it’s depletion, and the longer we glorify exhaustion, the further we move from what truly makes great events; clarity, creativity, and connection.
The myth of the “superhuman” event professional
Somewhere along the way, our industry built a myth that the best event professionals are the ones who never stop, that pushing through tiredness means strength, and that rest is something you earn after the show. But your brain and body don’t work like that.
Sleep isn’t a reward, it’s a biological necessity, it’s how your nervous system resets, your memory consolidates, and your body repairs.
Without enough of it, your emotional resilience, focus, and empathy begin to fade. That’s not weakness, it’s physiology.
What really happens when you don’t sleep
When sleep is cut short, even by an hour or two, your hormone balance shifts:
- Cortisol (stress hormone) stays elevated, keeping you wired and anxious.
- Leptin and ghrelin (hunger hormones) go off balance, increasing cravings for caffeine and sugar.
- Serotonin (mood regulator) drops, making you more irritable and less able to handle stress.
- Prefrontal cortex (decision-making centre) slows down, you lose focus, patience, and perspective.
Sound familiar? It’s why small problems feel enormous on day three of a build, or why feedback hits harder after a 16-hour shift. Sleep doesn’t just make you less tired, it restores your emotional balance and your ability to think clearly under pressure.
⚖️ Sleep debt vs. burnout
Missing one night of good sleep leaves you tired. Missing it repeatedly creates sleep debt, and your body will eventually demand repayment. If you ignore it for too long, that debt turns into burnout, when the mind and body can no longer regulate energy, motivation, or mood.
Here’s the difference:
- Tired means you need rest.
- Depleted means you need recovery.
And recovery only happens when the body is in deep, consistent rest, not just sitting down or scrolling your phone after work.
Small steps to reclaim better sleep
You can’t always control your shift pattern or the chaos of show week, but small, consistent habits make a huge difference:
🕐 Protect your last hour.
Avoid emails, screens, or show prep. Create a wind-down ritual, shower, stretch, or read.
☕ Watch your caffeine window.
Caffeine has a half-life of about 6 hours. That 3pm coffee might still be in your system at 9pm, so switch to water or herbal tea after lunch.
💡 Dim the lights.
Bright light, especially from screens, tells your brain it’s still daytime. Lower lighting helps trigger melatonin, your natural sleep hormone.
📱 Put your phone away.
Scrolling before bed keeps the nervous system stimulated and delays deep sleep, so try charging it in another room if possible.
😴 Keep a loose routine.
Even if your hours vary, aim for a regular wind-down and wake-up rhythm on non-event days, your body loves consistency.
Creating a culture that values rest
The real change happens when rest stops being seen as personal weakness and starts being recognised as professional strength.
Leaders, managers, and organisers can set the tone by:
- discouraging “sleep-shaming” or overwork bravado
- scheduling realistic turnaround times between show days
- modelling boundaries and recovery time themselves
- reminding teams that wellbeing fuels performance
The best teams aren’t those who never stop, they’re the ones who know when to pause and return sharper, calmer, and ready to deliver excellence.
Final thought
Sleep isn’t lazy, it’s leadership.
When we rest well, we regulate better, think more clearly, and connect more compassionately, all the things that make this industry thrive.
So tonight, instead of answering one more email or rewriting tomorrow’s checklist, do the bravest thing you can for your wellbeing: Close your laptop. Switch off the light. And rest.
You’ll be a better event professional for it.
Event Wellbeing Matters 